10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder of Goblet Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
10x Pull Ups + 10x Deck Squats + 15x Whip Smash
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 per side SLSLDL with light KB
2 x 5 Reverse Flies
Then –
3x each side Split Squat (can hold KB at chest or BB in Front rack for added challenge)
5x Push Press (heavy)
X 6 rounds, rest 60-90sec between rounds
Then –
Partner up
P1 – 10x Pull Ups
P2 – Mountain Climbers until partner has completed all pull ups
Then switch
X 4 rounds, rest only to switch movements
(If no partner, set a stop watch during pull ups and do same amount of time in mountain climbers)
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
5x each side side Lying Thoracic Twist
Then –
5x each side Weighted Step Up – hold KB at chest or can do BB on back
30sec Mountain Climbers
60sec Wall Sit Hold
X 5 rounds, rest 60sec between rounds
Then –
20-15-10 reps of each –
Body Rows
Push Press
Anchored Leg Lowers
Then –
Cool down, stretch
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep, work on hip opening
2 x 10 Frog Hops
Then –
Find weight for Cleans (BB or KB) – heavy-ish
Then –
6x Cleans (~heavy)
150m sprint @ ski/row (or 15cal air dyne)
90sec rest, maintain pace on sprints throughout
X 5 rounds
Then –
10x KTE (or feet to hands on floor)
8x Dips (rings/bars/bench)
60sec Mountain Climbers
x 4, rest 30-60sec between rounds
Then –
Cool down with mobility
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 30m tactical lunge
Then:
Warm up to heavy DL (BB/Hex/KB)
Then:
3x Dead Lift (heavy)
6x Push Ups (on rings if appropriate)
X 6, rest ~60sec between rounds
Then:
10x Pull Overs
60sec Mountain Climbers
X 4, rest as needed
Then:
8×30/30sec hard/easy at machine of choice
Then:
Cool down, mobility
10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total reps so 30 each side)
x 6, rest 60 secs between rounds
Then:
10x Pull Overs @ medium weight
10x Anchored leg lowers/lifts
30sec Kayakers
X 4, rest as needed
If time:
2000m for time @ ski or row; or 50calories @ air dyne for time
Then:
Cool Down
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 8 Goblet Squats
Then:
10x Head Cutter
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press with Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
2 x 10 Good Mornings
Then:
Find weight for Sled Push and KB swings
Then:
10x KB Swings + 15m Sled Push – heavy and fast
Rest 30-60sec
x 6 Rounds
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 8 Push Press Then: (split into teams if class is large) TEAM 1 Warm up to Back Squat, Bar + Chains, not too heavy see below […]